WOD - 04/15/10

Mobility: DeFranco's Agile 8 & Shoulder Prep.

Skill:
Pistols: 10 x 2/leg
Training The Pistol w/ Boz: Part 1, Part 2, & Part 3.

Work:
A1. HSPU - Men: 5 / Women: 3 negatives; 4 sets; rest 30 sec
A2. Kipping Pull-ups: amrap (-1); 4 sets; rest 90 sec
B1. Bodyweight Deadlift - 10 unbroken reps; 3 sets; rest 60 sec
B2. Max Effort Row for 1 minute; 3 sets; rest 180 sec

Finisher:
Stretch / Foam Roll / Lacrosse Ball

Single leg work is important - I will demonstrate variations and scaling; lot of pulling today...